B E S T E X E R C I S E S F O R S U R F E R SC R E A T E D B Y H A N N A H C O R N E T T

• Surfing is a sport that anyone can pick up at any age, but it does require a certain amount of muscle mobility, core strength, balance, and leg strength that can be improved by partaking in certain exercises.

• Whether you’re just beginning or find yourself at a professional level, here are some great workouts to help improve your surfing…

• First, let’s talk about balance.

• Balance is one of the key aspects of surfing, without having the ability to balance on the board, chances are you will not stay on.

• Unfortunately, if you don’t have good balance to begin with, you won’t be able to stay on the board long enough to improve your balance significantly, so you’ll have to work on your balance out of the water.

• One great way to improve your balance is to stand on a balance board and create a routine that incorporates squats and lunges.

• If you don’t own a balance board, or don’t have access to one, try closing your eyes and standing on one foot for over thirty seconds.

• Remember, the more you practice, the better you’ll get - so incorporate a balancing exercise into your daily routine, perhaps even twice a day.

• Having a strong core is another key element to becoming a strong surfer.

• Strong core muscles are also affiliated with having better balance, and can help your paddling and rotation techniques when you’re riding a wave.

• One of the most beneficial exercises to building strong abdominal muscles is the side plank reach-through, where you position your body on one side in a plank position and straighten your arm that is closest to the sky.

• Then, look up at the arm that is in the air and reach it back underneath and behind your body, keeping a close eye on your hand.

• When you’re doing this, be sure to keep your torso tight and not to let your hips drop.

• Complete around 15 to 20 reps on each side 2-3 times a day, and you’ll soon notice that your core strength and stability has greatly improved.

• Finally, when you feel up to it, add a weight in your hand to make your core even stronger.

• Single leg squats is another effective exercise for surfers to practice because strong leg muscles help you stay in balance and in control of your board.

• According to an article published by Active.com:

• “Single leg squats will develop the core, hip, and leg strength to perform at your best. Stand on your right foot and lift your left foot about 5 inches off the ground. Keeping your right knee aligned with your middle right toe, lower to a 45-degree knee bend. Keep your back straight and your head in line with your shoulders. Don’t let you knee track too far past your toes,” (5 Essential Surfing Workouts).

• Repeat 5-10 reps on both of your legs, and try to hold the lowest position for 3 full seconds.

• But, like with every workout, if you feel like you are pushing your body too hard, slow down and moderate the exercise to a level that works for you.

• Lastly, whether you live near the beach or by a pool, getting in the water and swimming as often as you can is one of the easiest ways to strengthen your muscles for surfing.

• As you probably know, swimming is one of the best exercises you can do for your body, since it has very little pounding (unlike running) and actually works every muscle in your body.

• Plus, surfing is about 50% paddling, and only about 5% wave-riding.

• So, if you don’t have strong muscles for paddling that you can build by water workout sessions, you won’t last long on the surfboard.

• To start, you should warm your body up by swimming for 5 minutes straight using a variety of strokes.

• Then, increase your speed gradually, starting with two 100 yard swims at a comfortable, but quicker than normal pace (think of this as a jog compared to a walk).

• Then, do three sets of 50 yard swims at a quicker pace (think of this as a run), and finally four sets of 25 yard sprints (maximum pace).

• For an even more intense workout, incorporate 10 pushups after each 50 yard swim, and remember to rest about 20 seconds between each set.

• While you’re swimming, it’s also important to pay very close attention to your breathing.

• As you probably know, surfing is a reflection of your breath control and focus - a lot like meditating.

• So, as you practice your water workout, work on staying calm and relaxed, especially as your heart rate gets higher with intensity and you feel the need to come up for air.

For more information on how you can practice various breathing techniques, check out Active.com's article here .

Pomaikaʻi (good luck)!